Today’s Workout: Plank combo works core, upper and lower body

Marlo Alleva More Content Now

Friday

Sep 7, 2018 at 11:07 AMSep 7, 2018 at 11:07 AM

There is just something about a plank. It’s one of those exercises that hits a little bit of everything and it can be incorporated into just about any choice of routine as well. And, the best part, there are so many variations that people of any level of fitness can perform one. Our move today is a Plank Combo. We will be adding an ankle touch with the original move. All you need is a flat surface. This combo will be working your upper body, your core, and your lower body. Begin this move on the floor. Starting on all fours, hands and knees, square your body and engage your core. Extend your legs out onto your toes, dropping your rear end down, rotating in the hips, and pressing your naval upward (all to get a deep contraction in the midsection). Now it’s time to add the ankle tap. Proceed to lift the hips upward, and push back onto the feet. Then take your left arm and reach toward your right ankle. This is where balance and flexibility will come in. You may be able to actually touch your ankle, or just “reach for it.” Once you give it your best effort; return to the plank position. Then, immediately give it a go on the opposite side. Shoot for at least five on each side, for at least three sets. If you choose to stay on your knees for this exercise, then you will obviously reach for your knees instead of ankles. If you find your ability level somewhere in the middle, shoot for a few on your toes and a few on your knees. With this being a total body movement, it’s great to perform on its own, on the go, or mixed in with any other routine you have. — Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.